Shoulder Press Standards (kg)

Shoulder press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our shoulder press standards are based on 594,000 lifts by Strength Level users.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Shoulder Press Standards (kg)

BW Beg. Nov. Int. Adv. Elite
60 21 x0.36 33 x0.55 48 x0.81 66 x1.11 86 x1.44
65 24 x0.38 37 x0.57 53 x0.81 72 x1.1 92 x1.42
70 27 x0.39 41 x0.58 57 x0.82 77 x1.09 98 x1.4
75 30 x0.4 44 x0.59 61 x0.82 82 x1.09 103 x1.38
80 33 x0.42 48 x0.6 65 x0.82 86 x1.08 109 x1.36
85 36 x0.42 51 x0.6 69 x0.82 91 x1.07 114 x1.34
90 39 x0.43 54 x0.6 73 x0.81 95 x1.06 119 x1.32
95 42 x0.44 57 x0.61 77 x0.81 99 x1.05 123 x1.3
100 44 x0.44 61 x0.61 81 x0.81 103 x1.03 128 x1.28
105 47 x0.45 64 x0.61 84 x0.8 107 x1.02 132 x1.26
110 49 x0.45 67 x0.61 88 x0.8 111 x1.01 137 x1.24
115 52 x0.45 70 x0.6 91 x0.79 115 x1 141 x1.22
120 54 x0.45 72 x0.6 94 x0.78 119 x0.99 145 x1.21
125 57 x0.45 75 x0.6 97 x0.78 122 x0.98 149 x1.19
130 59 x0.45 78 x0.6 100 x0.77 126 x0.97 152 x1.17
135 61 x0.46 81 x0.6 103 x0.77 129 x0.96 156 x1.16
140 64 x0.46 83 x0.59 106 x0.76 132 x0.95 160 x1.14
All 30 46 66 89 115

These male standards were last updated August and are based on 189,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Shoulder Press Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 7 x0.18 14 x0.35 24 x0.59 36 x0.89 49 x1.23
45 9 x0.19 16 x0.35 26 x0.57 38 x0.85 52 x1.16
50 10 x0.19 17 x0.35 28 x0.56 41 x0.81 55 x1.1
55 11 x0.2 19 x0.34 30 x0.54 43 x0.78 58 x1.05
60 12 x0.2 20 x0.34 32 x0.53 45 x0.75 60 x1.01
65 13 x0.2 22 x0.33 33 x0.51 47 x0.73 63 x0.97
70 14 x0.2 23 x0.33 35 x0.5 49 x0.7 65 x0.93
75 15 x0.2 24 x0.32 36 x0.49 51 x0.68 67 x0.89
80 16 x0.2 26 x0.32 38 x0.47 53 x0.66 69 x0.86
85 17 x0.2 27 x0.31 39 x0.46 54 x0.64 71 x0.83
90 18 x0.2 28 x0.31 41 x0.45 56 x0.62 73 x0.81
95 19 x0.2 29 x0.3 42 x0.44 57 x0.6 75 x0.78
100 20 x0.2 30 x0.3 43 x0.43 59 x0.59 76 x0.76
105 20 x0.19 31 x0.29 44 x0.42 60 x0.57 78 x0.74
110 21 x0.19 32 x0.29 46 x0.41 62 x0.56 79 x0.72
115 22 x0.19 33 x0.29 47 x0.41 63 x0.55 81 x0.7
120 23 x0.19 34 x0.28 48 x0.4 64 x0.54 82 x0.69
All 12 21 33 48 64

These female standards were last updated August and are based on 29,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises

Exercise Comparisons

Compare shoulder press versus one of the following exercises:

Bench Deadlift Squat Front Squat Barbell Curl Bent Over Row Incline Bench Press Romanian Deadlift Hex Bar Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning